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4-Week Engine + Lean
A sustainable conditioning month combining intervals, circuits, strength, and mobility without seven-day fatigue.
20 workouts
Fat loss
Beginner
Free
CardioCoreStrengthLower bodyBeginner
Day by day
- Day 1: Conditioning Circuit28 min · Find a pace you can repeat; consistency matters more than exhaustion.
- Day 2: Cardio + Core Builder32 min · Find a pace you can repeat; consistency matters more than exhaustion.
- Day 3: Full Body Foundation42 min · Find a pace you can repeat; consistency matters more than exhaustion.
- Day 4: Mobility Reset22 min · Find a pace you can repeat; consistency matters more than exhaustion.
- Day 5: Conditioning Circuit28 min · Find a pace you can repeat; consistency matters more than exhaustion.
- Day 6: Rest dayFind a pace you can repeat; consistency matters more than exhaustion.
- Day 7: Rest dayFind a pace you can repeat; consistency matters more than exhaustion.
- Day 8: Conditioning Circuit28 min · Keep the same quality and add a little time or one repetition.
- Day 9: Cardio + Core Builder32 min · Keep the same quality and add a little time or one repetition.
- Day 10: Full Body Foundation42 min · Keep the same quality and add a little time or one repetition.
- Day 11: Mobility Reset22 min · Keep the same quality and add a little time or one repetition.
- Day 12: Conditioning Circuit28 min · Keep the same quality and add a little time or one repetition.
- Day 13: Rest dayKeep the same quality and add a little time or one repetition.
- Day 14: Rest dayKeep the same quality and add a little time or one repetition.
- Day 15: Conditioning Circuit28 min · Use a stronger effort while keeping the recovery intervals honest.
- Day 16: Cardio + Core Builder32 min · Use a stronger effort while keeping the recovery intervals honest.
- Day 17: Full Body Foundation42 min · Use a stronger effort while keeping the recovery intervals honest.
- Day 18: Mobility Reset22 min · Use a stronger effort while keeping the recovery intervals honest.
- Day 19: Conditioning Circuit28 min · Use a stronger effort while keeping the recovery intervals honest.
- Day 20: Rest dayUse a stronger effort while keeping the recovery intervals honest.
- Day 21: Rest dayUse a stronger effort while keeping the recovery intervals honest.
- Day 22: Conditioning Circuit28 min · Consolidate the month and finish feeling capable of continuing.
- Day 23: Cardio + Core Builder32 min · Consolidate the month and finish feeling capable of continuing.
- Day 24: Full Body Foundation42 min · Consolidate the month and finish feeling capable of continuing.
- Day 25: Mobility Reset22 min · Consolidate the month and finish feeling capable of continuing.
- Day 26: Conditioning Circuit28 min · Consolidate the month and finish feeling capable of continuing.
- Day 27: Rest dayConsolidate the month and finish feeling capable of continuing.
- Day 28: Rest dayConsolidate the month and finish feeling capable of continuing.